19/11/23
Skate
Just under an hour
Workout Log
Workout Log
20/11/23
Rest Day
Note: was a bit bound up after skating, which I’m pretty certain has to do with the TBDL and GHR combo, i wo T be repeating that lol. Sandbag lifts, swings, snatches may have to slot in for the posterior chain.
I’m running OP/IA, during this block I'm going to map out what I want to run over the holidays as I’ll have a bit of time to train. This being said, OP/IA is tough to beat, there really is a lot of possibilities with it even with small adjustments, making a third flex day, different clusters etc.
Rest Day
Note: was a bit bound up after skating, which I’m pretty certain has to do with the TBDL and GHR combo, i wo T be repeating that lol. Sandbag lifts, swings, snatches may have to slot in for the posterior chain.
I’m running OP/IA, during this block I'm going to map out what I want to run over the holidays as I’ll have a bit of time to train. This being said, OP/IA is tough to beat, there really is a lot of possibilities with it even with small adjustments, making a third flex day, different clusters etc.
Workout Log
21/11/23
FSQ
80kg 3x5
OHP
47kg 4x5
OA DB BOR
40kg 3x5 p/s
PM
Ramp Rollouts
4th notch 3x5
Plus a little Speedbag play
Note: feeling much better today. Swapped WD for OHP and WPU for the BORs this block. It actually feels very refreshing, just a small tune up to the program as opposed to an overhaul.
FSQ
80kg 3x5
OHP
47kg 4x5
OA DB BOR
40kg 3x5 p/s
PM
Ramp Rollouts
4th notch 3x5
Plus a little Speedbag play
Note: feeling much better today. Swapped WD for OHP and WPU for the BORs this block. It actually feels very refreshing, just a small tune up to the program as opposed to an overhaul.
Workout Log
22/11/23
Freestyle Jump Rope
4x3 min rounds
10 Clap Push ups at the end of each round
Reflex Ball
3x3 min rds
Freestyle Jump Rope
4x3 min rounds
10 Clap Push ups at the end of each round
Reflex Ball
3x3 min rds
Workout Log
23/11/23
FSQ
80kg 3x5
OHP
47kg 4x5
OA DB BOR
40kg 3x5 p/s
FSQ
80kg 3x5
OHP
47kg 4x5
OA DB BOR
40kg 3x5 p/s
Workout Log
24/11/23
LSS Run
31mins
Average HR 130bpm
Max HR 146bpm
Note: big couple of days equals needing a light relaxing session. Was moving at a slower pace than usual but still felt good to get some fresh air.
LSS Run
31mins
Average HR 130bpm
Max HR 146bpm
Note: big couple of days equals needing a light relaxing session. Was moving at a slower pace than usual but still felt good to get some fresh air.
Workout Log
25/11/23
FSQ
85kg 3x5
OHP
50kg 4x5
Ramp Rollouts
4th notch 3x5
Sandbag Shouldering
Medium bag 3x8
Farmers Carry
2x40kg db’s 3 sets
Note: good session today, everything felt great.
FSQ
85kg 3x5
OHP
50kg 4x5
Ramp Rollouts
4th notch 3x5
Sandbag Shouldering
Medium bag 3x8
Farmers Carry
2x40kg db’s 3 sets
Note: good session today, everything felt great.
Workout Log
26/11/23
Disarmed
10 Burpees
3 minutes heavy bag hard fast combinations
Rest 1 minute
x5
Disarmed
10 Burpees
3 minutes heavy bag hard fast combinations
Rest 1 minute
x5
Workout Log
28/11/23
FSQ
85kg 3x5
OHP
50kg 3x5
OA DB BOR
45kg 3x5 p/s
FSQ
85kg 3x5
OHP
50kg 3x5
OA DB BOR
45kg 3x5 p/s